CrossFit

Metcon

5 SETS FOR TIME

200m Run

15 Hand Release Push-Ups

20 Slam Balls (30/20)|(20/10)

15/12 Cal Bike

-Rest 1:00 b/t Sets-

Finisher

3 SETS FOR QUALITY

50′ Quad Crawl

20 Kneeling Banded Chest Press*

1:00 Banded Plank**

-Rest as needed b/t sets- 

Spark

Strength

3 SETS ON A 10:00 RUNNING CLOCK…

7 Sumo Deadlifts*

7/7 Single Leg Glute Bridges 

14 Slow Deadbugs 

Metcon

EVERY 5:00 x 4 SETS 

7 Sumo Deadlift (Athlete Choice)* 

20 Weighted Plate Sit-Ups (25/15)|(15/10)

20 Feet Elevated Glute Bridges

1:00 Side Plank (R)

1:00 Side Plank (L)